Reactive Training Systems

Binford · Senior Member

Block Periodization Log

Binford · Senior Member

Restoration

45 minute walk with dogs and wife

MikePop · Veteran Member

Hi Binford, I have a couple of questios for you.

How long have you been organizing your training using block periodization?

What type of improvments have you seen since you started organizing your training this way?

How may times a week do you train your upper body/lower body during the different phases of your training (Accumulaton, Transmutation, Realization)?

What is the intensity range in terms of percentage of 1RM for each of the blocks?

Thanks,

Mike

Binford · Senior Member

MikePop wrote:

Hi Binford, I have a couple of questios for you.

How long have you been organizing your training using block periodization?

What type of improvments have you seen since you started organizing your training this way?

How may times a week do you train your upper body/lower body during the different phases of your training (Accumulaton, Transmutation, Realization)?

What is the intensity range in terms of percentage of 1RM for each of the blocks?

Thanks,
Mike

Mike,

I have been organizing my training this way for about 22-23 weeks, something like that. The most improvements that I have seen are that all my lifts have been the strongest at the same time, other than that, i had a 35lb PR total at my last meet and i left about 40lbs on the platform for squat because i had some technique issues (didnt squat deep enough in training, that old story). I'm learning as i go, but i think this training cycle will be even better than last.

As far as frequency, in accumulation i train, squat, bench, and dead at low intensities and the rest of my training is made up of general accessory work. I train squat bench and dead 3 times a week in transmutation, with little accessory work. Twice a week in realization with no accessory work.

Intensity is something that varies from training cycle to training cycle, but generaly accumulation is 55-70%, transmutation is 70-90%, realization is 90-100%+.

The way i set things up is not the be all end all, it depends on alot of things, your capacity, strength and recovery levels, time you have to devote to the gym, etc. There are about a million different ways to set things up.

-- Edited by Binford on Friday 24th of April 2009 04:56:31 PM

Nick Morneau · Senior Member

I love the gym it looks amazing.

I am guessing that you compet multi ply

PR1042 · Newbie

I've been looking into this stuff but so far, Frey's log is the only I can find that is easy to comprehend. What resources have you used in terms of learning how to structure your training like this?

Are your sets/reps at a certain percentage/weight derived from somewhere or you just come up with whatever you want?

-- Edited by PR1042 on Friday 24th of April 2009 06:59:16 PM

Landon Evans · Member

I didn't realize just anyone could post their log here. :)

Binford · Senior Member

PR1042 wrote:

I've been looking into this stuff but so far, Frey's log is the only I can find that is easy to comprehend. What resources have you used in terms of learning how to structure your training like this?

Are your sets/reps at a certain percentage/weight derived from somewhere or you just come up with whatever you want?

-- Edited by PR1042 on Friday 24th of April 2009 06:59:16 PM

Well certain percentages accomplish certain adaptations. It is loosely based on prilipens chart so its definately not whatever i want. But its also based on past experiences and how i've reacted to certain percentages/volumes.

Landon Evans and Jeremy Frey are coming out with a book sometime late summer that will be a perfect reference for block periodization.

Binford · Senior Member

Transmutation

warmup
foam roll
lacross ball
mobility
shoulder circuit
EQI pushup

raw bench - 315x1, 340x1, 5lb PR!
shirted bench
-365x3 off 2 board
-385x3x2 sets off 1.5 board
-405x2 off 1.5 board
-405x2 off 1 board (not sure i touched both of these, but close)
-455x2 off 3 board
-500x3 off 3 board, 2 rep PR!

raw deadlift - 405x3, 455x3, 505x2, PR!!
GCB raw squat - 325x3x2 sets, toast, called it quits
pullups - bw x 10x3 sets
ISO scarecrows - minis x 30 sec x 2 sets

cool down
tennis ball roll

Had a VERY solid day of training today. On low board work form was not as good as it was last week but still fairly solid, i still had a little left in the take on the 500x3 off 3 board but i was very happy with that. I hadn't planned on going up over 500 on dead yet but i felt good so i went for it, i figured i'd only do 505 for a single, but decided to go balls out on a double. My erectors are TOAST now, always are after a hard deadlift.

Will have video up in a few.

Binford · Senior Member

Video from today

http://www.youtube.com/watch?v=IF20iRd4Z-8

Binford · Senior Member

Accessory day

warmup
foam roll
lacross ball
mobility circuit
shoulder circuit
EQI pushup

GHR abs - 25lbsx5x5 sets
GHR - 17" bench x 10x3 sets
side plank - bw x 60 sec, 45 sec
flat db press - 80x10x2 sets (these felt heavy for some reason)
face pull - 70x10x2 sets
tate press - 60x10x2 sets
hammer curls - 40x10x2 sets

PVC roll
lacross ball

Was kind of worn out today, woke up this morning with my throat hurting and hacked up a big brown loogy. So hope i'm not getting sick, i feel better now, will just have to see how i feel in the morning.

Binford · Senior Member

Recovery

Contrast shower

Nick U · Senior Member

How do you feel about those side planks? I've always found them to be great for building core especially when you add weight to them, but I've heard alot of good arguments about them not being a good use of time.

Binford · Senior Member

I think they are great, good for core stability for sure. Left or right side low back pain can be associated with weak obliques, i used to have alot of left side low back pain/stiffness due to a partially buldged disk i had a few years ago and these definately help with increasing my trunk stability and alleviating my side back pain and stiffness.

Another way that you can load up the obliques is to do suitcase holds, i will use a farmers handle and straps so i'm not worried about grip. Load it up with weight you can hold for 10-30 seconds and do 4-10 sets depending on how long you are holding for.

Binford · Senior Member

Transmutation

warmup
foam roll
lacross ball
mobility circuit
shoulder circuit

geared sumo - 455x3, 475x3x2 sets, 495x2x2 sets
sumo off 4" box - 545x1, intended to do two here but just wasn't there
brief box squat - 405x3, 455x3x2 sets
5 board press - 365x3x3 sets

cool down
foam roll

Another ****ty deadlift day, form was ****ty, weight moved slow. I think the reason my geared sumo has felt so crappy is that my suit is finally worn out, i'm not getting near as much out of it as i used to, no pop off the floor. When i bought the suit i could barely get it on at 170 now i'm around 187 and the suit has just been all stretched to hell. Will have to see what i can do about getting a new one, unfortunately titan is terribly slow about getting BOSS suits made, may have to go another route if i want to have a new suit by this meet.

I've also got a case of sinusitus and felt like **** all day. I actually felt the best i had felt during training. But i've got some medicine from the doc, hopefully i'll be cleared up soon. Glad i'm going into a deload week next week.